Beans on Toast: A Natural Way to Lower Cholesterol with a Catch

This Quick and Easy Meal is Affordable and Offers Multiple Health Benefits

A beloved British dish has health benefits that may help shield your heart and reduce cholesterol levels. Beans on toast, as noted by an expert, is rich in vitamins, minerals, and antioxidants.

In an article for the British Heart Foundation (BHF), dietitian Dell Stanford discussed how this inexpensive and straightforward meal could help reduce the risk of heart and circulatory diseases. While many canned baked beans are considered “ultra-processed” due to added sugars, salt, and thickeners, they can still contribute positively to a balanced diet.

Baked beans, which are mostly made from haricot or cannellini beans in tomato sauce, are a fantastic source of fiber. This fiber can help lower cholesterol levels and promote gut health.

According to Ms. Stanford, “Baked beans are low in fat and high in fiber. They contain soluble fiber, which can lower cholesterol, and insoluble fiber, which supports a healthy digestive system.

“A typical serving size of baked beans (about 207g) provides nearly one-third of the recommended daily intake of fiber, which is 30g.” Additionally, they serve as a healthy source of protein.

Ms. Stanford further explained: “Baked beans are rich in plant-based proteins and are loaded with nutrients like iron, zinc, and B vitamins. The tomato sauce is also a good source of lycopene, a powerful antioxidant that may lower the risk of heart and circulatory diseases.

“Substituting some meat with beans is an excellent strategy to lower your intake of unhealthy saturated fats, manage your weight, and diminish your risk of heart issues.”

However, There are Important Considerations

It’s crucial to be mindful of the salt and sugar levels in baked beans. “Watch out for the sodium and sugar content,” cautioned Ms. Stanford.

“A standard half-can portion (about 207g) of baked beans typically contains approximately 1.3g of salt, making up 21% of the daily recommended limit of 6g. It can also have around 9g of sugar, which is about 10% of the maximum daily intake for ‘total’ sugar.

“Traffic light labels on food packages only display total sugars and do not distinguish between naturally occurring sugars (like those from fruit or milk) and ‘free’ or ‘added’ sugars (like table sugar or syrup).

“In baked beans, the majority of the sugar is added, originating mainly from the tomato sauce, as beans themselves have minimal natural sugars.”

It’s advisable to choose baked beans with reduced sugar and salt when possible. To further enhance the health benefits of your beans on toast, opt for wholegrain bread instead of white to increase the fiber content of your meal.

To make your meal even healthier, Ms. Stanford recommends:

• Select baked beans that have reduced sugar (or no added sugar) and reduced salt.
• Replace white bread with wholegrain.
• Omit the butter; the beans provide sufficient moisture, or consider using a small amount of a lower-fat spread from unsaturated vegetable oils.
• For an added nutritional boost, incorporate vegetables like roasted red peppers, onions, or mushrooms into your beans.

For more details, visit the BHF website here.